Creatine & Pregnancy: What does the research say?
Welcome to your Morning Pour! ☕️
This week we’re diving into the world of creatine: what it is, what it’s used for, and how it may relate to pregnancy.
Creatine is a natural energy source produced in the body by the kidneys, liver, and pancreas, and it’s primarily stored in our muscles. Its most researched form, creatinemonohydrate, is widely used by athletes to support muscle growth, improve strength and high-intensity performance, and aid recovery after workouts.
Creatine also naturally occurs in foods like meat, fish, milk, and other animal products. When taken in appropriate doses, creatine supplementation is generally considered safe for healthy individuals. However, people with a history of kidney issues should speak with their healthcare provider before taking it.
Beyond athletic performance, creatine has also gained attention for its potential brain health benefits, with some research suggesting it may support cognition and memory.
So a common question that comes up for my active moms-to-be wondering about their health, you may be asking: is it safe during pregnancy?
The honest answer is maybe… and it depends.
There is currently very limited research in human pregnancies. Some animal studies suggest that creatine supplementation during the third trimester may help protect a baby’s brain, diaphragm, and kidneys from low oxygen levels at birth. Because creatine can also act as an antioxidant, researchers are exploring whether it might play a role in reducing the risk of conditions like gestational diabetes and preeclampsia.
Like many things in pregnancy, the answer isn’t always black and white. Creatine shows promising potential, but we simply need more research in pregnant populations before making strong recommendations. If you’re considering adding creatine, your first step should always be to talk with your healthcare provider. In the meantime, the most reliable and safest way to get creatine during pregnancy is through whole food sources, like the animal products mentioned earlier.
Focus on nourishing your body, staying active in ways that feel good, and leaning on your healthcare team for guidance. Staying curious and informed is one of the best ways to support both your health and your baby’s! 💛
Sources:
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173. doi:10.1016/j.exger.2018.04.013
Dickinson H, Ellery S, Ireland Z, LaRosa D, Snow R, Walker DW. Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy. BMC Pregnancy Childbirth. 2014;14:150. Published 2014 Apr 27. doi:10.1186/1471-2393-14-150